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You are in sitting position in forward bend on the end of bench. You lean the thorax about the femurs. You are in his position all the time of exercising.

You pull arms with dumbbells below the femurs and palms are on. From this position you are raising arms sideways after a bow. In final position are upper arms in one level with shoulders and arms approximately in level of the ears.

Movement is conducted by back of the hand (it means not by the thumb or by the auricular finger). This exercise is relatively safe and suitable for beginners.

You are breathing in with movement down and you are breathing out with movement up.

Primary:
m. deltoideus - rear part

Secondary:
m. deltoideus - middle part
m. trapezius

Exercises Shoulders


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